Yea, last night I ran across a copy of Keys to Progress by McCallum on my Kindle. (I forgot I had it…) I started reading through that. I have not “picked” that book up in 25 years. I will find something in there. I have even thought of doing the Super Squats abbreviated program.
2 Likes
11.21.24
Ab Stimulator. Mode 12. Level (s) 11-13. 20 minutes
Pre Workout French Roast 20oz
Soloflex II
5:00 AM start
Incline Press. 3x12
Dorsi Bar Pull Down. 3x12
Shoulder Press. 1x10, 2x9
Standing Curl. 1x10, 1x9, 1x10
Squats. 1x9, 2x10
Good pump. Good bump in reps for incline press and pull downs. Added free weights to incline press, shoulder press, curls and squats. I need to be careful with squats. But, today was much better than Tuesday.
Total Reps. 158
Total Time: 24:00 minutes
Until Saturday!
10 Likes
November 23, 2024
8:00 AM
Ab Stimulator. Mode III. Level 9. 20 mins
Soloflex III
Dips* 1x11, 1x3, 1x2
Pull Ups° 2x8, 1x5
Incline Rows• 3x8
Calf Raises. 1x20, 2x15
Deadlift 3x12
*My goal for set one was 10 reps. I reached 11. It devolved my next two sets, but I reached my set one goal. Next step 15 reps.
°Just the upper half
•Obviously I swapped out the up right row with incline row. My upper back might be sore tomorrow.
A good session. Efficient. The incline row was a nice change.
Total Reps: 139
Total Time: 25:00 mins
Blue Tooth Special: Our Ancient Faith - Allen Guelzo (Nigel Hamilton’s Lincoln vs Davis in the docket)
See you Monday!
11 Likes
Well done all around.
1 Like
Thank you!
That was a solid set of dips! Great job.
3 Likes
November 25, 2024
4:10 AM
Pre-Workout: Fog Chaser
Welcome to a rare Monday.
Ab Stimulator. Mode I. Level 8-13. 20 mins
Bench Press. 3x12
Lat Pull Down/Biceps Curl. 1x12, 2x10
Behind Neck Press. 1x12, 1x10, 1x12
French Press. 1x12, 2x10
Front Squat. 3x12
Total Reps: 170
Total Time: 28:00 mins
A rare Monday/Wednesday/Friday week. I travel Wednesday at 7:05 AM. So an early my place Wednesday (always at my place) and Rogue band Friday.
Today, I finally reached 3x12 on the bench press. I do not think the BP is the ultimate lift (anymore), but it was good to reach an increased level of resistance for next week. Same with front squat.
I ate all gd weekend. A shame if there ever was one. I ate like Henry the VIII. I wonder if increased appetite coincides with hours of light in the day? Or maybe I just over did it. I realized I am addicted to Wiley Wallaby watermelon licorice. Oh, and those little Korean pot stickers. Garlic stuffed olives… The list goes on.
Wednesday Then!
11 Likes
You and me both my friend. You and me both… 
Oh well, no sense in beating yourself up until after Thanksgiving. 
Way to get after it this morning!
2 Likes
Potstickers and olives… YUM!
1 Like
November 27, 2024
Pre Work: Fog Chaser
Soloflex II
Ab Stimulator Mode II Level 15. 20:00 mins
Incline Press: 2x12, 1x8
Dorsi Bar Pull Down: 3x12
Shoulder Press: 3x9
Standing Curl: 3x9
Squat: 3x10
Total Reps: 152
Total Time: 27:00 mins
Increased resistance on: incline press, pull downs, shoulder press, and squats.
Everything felt good. Resistance was up, reps were down. That should be expected. Good pump.
See you on Friday!
11 Likes
Good looking session! Hope you and your family have a great Thanksgiving!
1 Like
Happy Thanksgiving!
2 Likes
11.29.2025
Ab Stimulator. Mode III. LEVEL 9. 20 mins
On the Road Workout
6:00 PM
No pre-workout
Toe Raises BW. 3x40
Atlas Dips. 2x12, 1x10
Side Lateral Raise Rogue Bands. 3x8
One Hand Shoulder Press Rogue Bands. 3x12
Seated Concentration Curls Rouge Bands. 3x12
One Handed Triceps Ext. Rogue Bands. 3x13
That was one for the road. Nice pump. The eating continues, coq au vin this evening. Still eating those watermelon licorice as well.
I hope everyone had a great Thanksgiving!
See you Tuesday!
11 Likes
12.03.2024
Ab Stimulator Module II Level 8. 20 mins
Soloflex
7:10 PM
Bench Press* 1x10, 2x9
Lat Pulldown/Biceps Curls. 1x12, 2x10
Behind Neck Press. 1x10, 2x9
French Press. 1x10, 1x9, 1x10
Front Squat* 1x10, 2x8
Reeve’s Curls. 2x8
Total Time: 32:00 mins
Total Reps: 149
20 min dry sauna, listened to Megyn Kelly.
Three days off, good. Session, good. Reeve’s (Incline) Curls good to reintroduce those.
More tomorrow…
Edit: It has been ten months (Since March 3rd according to my records.) now since I have been involved with this stretch of resistance training. I do not believe I have missed a workout in that time. I started with 10-10-10, now I am performing 3 sets, 8-12 reps, 5-6 exercises (not counting the Ab Stimulator, just trying to keep my navel somewhat in place…), not training to failure. I do increase resistance when I reach three sets of 12 reps. Not a of volume, but not HIT as well.
Three days a week, 20-30+ minute sessions. I should count and see what my total number of sessions are?
Vacation and travel I have used Atlas dips and Rogue bands to facilitate workouts. I am not a fan of the Rogue bands, but they get the “job” done.
I have increased resistance across all my exercises, but two or three months ago I needed to back off and make another push after I tired out.
My overall strength and fitness are good. Improving. I have noticed a big jump in my overall fitness since I switched from the Total Gym (with added weight) to the Soloflex and dumbbells.
My waist is still un-impressive, but I have seen an increase in the size of my upper arms, chest, and shoulders. My bird legs as well. My muscle tonus has improved.
My next step? I have to get my food intake slowed down, improve what I actually stuff in my pie hole. I am not the poster boy for self control when it comes to food. I have good days though.
I do not do before or after photos.
See you Thursday!
11 Likes
Congrats on being so consistent and on the strength gains! I’m with you on the diet. If I cared as much about my diet as I do training I might actually look like a workout a lot.
1 Like
Well done for sure. I have the same issues with food. Working on this gut will never stop.
2 Likes
My class is twenty feet from the school student store. I might as well be camped in a Maverick convenience store. (Maverick are the most common gas/convenient stores in the Mountain West.)
2 Likes
I think most struggle with the nutrition part of the equation. Your consistency is admirable and where many fail. I am sure with that dedication you will nail the nutrition part as well. Best of luck to you as we move into 2025.
1 Like
Great job with the consistency!
The diet I also have issues with. Without some pretty great genetics, getting ripped is damn hard, even harder to stay there. Easiest way I ever got down to being somewhat ripped was to do keto. Hardest thing I tried to do was keep eating keto. 
3 Likes
Good work, Friedeich! I know it feels great to do a self-assessment and it be so positive.
The diet piece is just so difficult. I’m a very different person at different points in the day. Early me is on track and dedicated, whereas after dinner me is a big baby, screaming for snacks.
We just keep working toward it.
1 Like